For several decades, extensive scientific research has focused on what and when to eat before, during, and immediately after exercise to enhance the adaptive response to exercise. For example, prolonged exercise depletes muscle glycogen storage and breaks down muscle tissue, which increases the risk for fatigue and immunosuppression (greater risk for sickness). Consuming carbohydrates and protein within ~30-minutes after a workout can help you build muscle, store energy, and minimize tissue damage. Unfortunately, nutrient timing is a confusing nutrition topic because most strategies conflict with the “healthy” nutrition advice given by experts regarding weight loss and management. As an example, a fitness enthusiast may be told to restrict dietary carbohydrates around exercise to lower insulin levels. This can help with fat loss. However, insulin is a powerful anabolic hormone and with the help of carbs, it plays a vital role in transporting amino acids, fatty acids or glucose from the...
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